Introduction
Frozen shoulder—also known as adhesive capsulitis—is a condition that causes stiffness, pain, and limited movement in the shoulder joint. It usually develops slowly and can last from several months to a few years. While the process may be frustrating and even painful, the good news is that physical therapy exercises are among the most effective treatments. These gentle, guided movements help restore flexibility and strength, allowing you to get back to daily activities without discomfort.
In this article, we’ll explore what frozen shoulder is, why it happens, and, most importantly, the best physical therapy exercises you can do at home to recover faster. We’ll break everything down in simple words so anyone can understand and follow along.
What Is Frozen Shoulder?
Frozen shoulder occurs when the connective tissue around the shoulder joint (the capsule) becomes inflamed and stiff. As a result, your shoulder becomes harder to move and very painful. There are three stages of frozen shoulder:
- Freezing Stage – Pain increases and movement becomes limited.
- Frozen Stage – Pain might reduce, but stiffness remains.
- Thawing Stage – Shoulder movement starts to improve gradually.
Frozen shoulder can happen after an injury or surgery, especially if the arm is not moved for a while. It’s also more common in people aged 40–60 and in individuals with diabetes, thyroid problems, or other chronic conditions.
Why Physical Therapy Is Crucial
Physical therapy focuses on gentle stretching and strengthening exercises that target the shoulder joint. These movements help reduce stiffness, improve circulation, and bring back flexibility and mobility.
Doing the right exercises regularly can:
- Reduce pain
- Improve range of motion
- Shorten recovery time
- Prevent long-term stiffness
Let’s dive into the most recommended exercises you can start with—just remember to start slow, breathe through the movements, and stop if pain gets worse.
Top Physical Therapy Exercises for Frozen Shoulder
1. Pendulum Stretch (Gentle Starter)
Purpose: Loosens up the shoulder gently.
How to Do It:
- Stand beside a table and lean forward slightly.
- Let your affected arm hang down freely.
- Swing your arm in small circles (about the size of a dinner plate).
- Do 10 circles clockwise, then 10 counter-clockwise.
- Repeat once or twice a day.
Tip: Keep the movement relaxed. Don’t use your shoulder muscles—let gravity do the work.
2. Towel Stretch
Purpose: Improves internal rotation.
How to Do It:
- Take a small towel and hold it behind your back with both hands.
- Use your good arm to pull the affected arm upward.
- Hold the stretch for 15–30 seconds.
- Repeat 10–15 times.
Variation: If it hurts too much, start with a shorter range and gradually go deeper over time.
3. Cross-Body Shoulder Stretch
Purpose: Increases shoulder flexibility.
How to Do It:
- Sit or stand upright.
- Use your good arm to lift the affected arm at the elbow and bring it across your chest.
- Hold for 15–30 seconds.
- Repeat 10–15 times.
Tip: Keep your shoulders relaxed and don’t hunch.
4. Finger Walk (Wall Climb)
Purpose: Encourages upward range of motion.
How to Do It:
- Stand facing a wall, about an arm’s length away.
- Use your fingers to “walk” your hand up the wall.
- Move as high as you comfortably can, then hold for a few seconds.
- Slowly walk your fingers back down.
- Repeat 10–15 times.
Tip: Don’t lift your shoulder muscles—just use your fingers for the climbing motion.
5. Armpit Stretch
Purpose: Loosens underarm area and shoulder movement.
How to Do It:
- Use your good arm to lift your affected arm onto a shelf or countertop about chest height.
- Gently bend your knees to open up the armpit area.
- Hold the stretch for 10–20 seconds.
- Repeat 10–15 times.
Tip: Try to go a bit deeper with each repetition as long as it doesn’t hurt.
6. Shoulder External Rotation (Using Resistance Band)
Purpose: Builds strength and stability.
How to Do It:
- Anchor a resistance band to a doorknob or pole.
- Hold the band with your affected arm, keeping your elbow at a 90-degree angle against your body.
- Rotate your arm outward (away from your body) while keeping your elbow in place.
- Slowly return to starting position.
- Do 10–15 reps.
Tip: Don’t push too hard—use light resistance in the beginning.
7. Shoulder Blade Squeezes
Purpose: Strengthens upper back and improves posture.
How to Do It:
- Sit or stand with your arms relaxed by your sides.
- Squeeze your shoulder blades together.
- Hold for 5 seconds, then relax.
- Repeat 10–15 times.
Tip: Keep your neck relaxed and avoid shrugging your shoulders.
General Tips for Success
- Be consistent: Daily practice—even 10–15 minutes—makes a big difference.
- Apply heat before exercise: This relaxes muscles and reduces stiffness.
- Cool down with ice: Use an ice pack after exercise to prevent inflammation.
- Listen to your body: Mild discomfort is normal, but sharp pain is a warning sign.
- Work with a physical therapist: A licensed therapist can tailor exercises to your stage of recovery and correct your form.
What to Avoid
- Sudden or jerky movements
- Heavy lifting
- Ignoring pain signals
- Inactivity—this can worsen stiffness
When to See a Doctor or Therapist
If your symptoms aren’t improving after a few weeks of exercise or if your pain gets worse, it’s best to consult a doctor or physical therapist. In some cases, you may need medication, steroid injections, or other treatments to complement physical therapy.
FAQs About Frozen Shoulder and Physical Therapy
1. How long does it take to recover from frozen shoulder with physical therapy?
Recovery varies, but most people improve within 6–12 months. Consistent exercises and guidance from a therapist can speed up recovery.
2. Can frozen shoulder heal without physical therapy?
In rare cases, it may improve on its own, but without therapy, the process can take years and full mobility may never return. Physical therapy shortens recovery time and prevents complications.
3. Should I do frozen shoulder exercises every day?
Yes, daily gentle stretching and movement are encouraged. Just avoid overdoing it and take rest days if soreness increases.
4. Is massage helpful for frozen shoulder?
Yes, massage can reduce muscle tension and improve circulation. Pairing massage with physical therapy often leads to better results.
5. Can frozen shoulder come back after recovery?
It can, especially in the other shoulder. Keeping your shoulders active and doing occasional stretches can help prevent recurrence.
Final Thoughts
Frozen shoulder can feel like a long and painful journey, but with patience and the right exercises, recovery is very possible. The key is consistency, gentle movement, and listening to your body. These physical therapy exercises can be done at home with little to no equipment and have helped thousands regain comfort and confidence in their shoulder movement.
If you’re dealing with frozen shoulder now, take it one step—and one stretch—at a time. And remember: movement is medicine.
